When you’re working out, it’s important to fuel your body, and a popular snack could do wonders for your recovery
Eating almonds could help to reduce pain and muscle damage after working out, a new study has revealed. Led by Dr Mark Kern, PhD, RD, CSSD, professor of exercise and nutritional sciences at San Diego State University, researchers found that regularly eating 60g of California almonds could aid recovery.
As part of the study, published in Current Developments in Nutrition, participants who ate 60g of almonds daily for eight weeks experienced better recovery than participants who ate calorie-matched pretzels.
Along with lower levels of creatine kinase (CK), a marker of muscle damage, the almost group recorded a quicker decline in CK levels after 72 hours, better muscle performance at 24 and 72 hours, and modestly reduced pain ratings. In other words, regularly eating almonds helped the participants to reduce muscle damage and maintain muscle strength.
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Explaining the benefits associated with almonds, Dr Kern said: “Almonds contain a wide range of nutrients that we know support exercise recovery including protein, antioxidants and phytonutrients.”
The expert added: “These nutrients are supplied in a whole food package versus isolated vitamin supplements which may contribute to the almond benefits observed in this study.”
According to Holland and Barrett, almonds can also help to control blood sugar and lower cholesterol, though anyone with concerns about their blood sugar or cholesterol should always speak to their doctor and follow the guidance issued by their health practitioner.
For people keen to incorporate almonds into their diet, almonds are a source of fibre, magnesium, vitamin E, zinc, manganese, calcium, protein and healthy fats, the retailer notes. The experts at Holland and Barrett suggest that between 20g-50g of almonds per day is generally a good portion for adults, who should enjoy almonds as part of a balanced diet.
